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You Have to Read This Before Going into Your 10 Day Juice Cleanse!

You Have to Read This Before Going into Your 10 Day Juice Cleanse!

You’ve heard of the 10 day juice cleanse. You’ve seen pictures of Hollywood’s finest carrying around fresh smoothies. Perhaps you’ve even tried a couple of juice recipes yourself. But before diving head first into your own juice cleanse, it’s important that you understand what you’re doing.

What is a juice cleanse?

If you’re totally new to the topic and unfamiliar with juicing, here’s what you need to know. A juice cleanse is a somewhat controversial dieting and detoxing method in which the person consumes only raw fruits and veggies for a period of a few days – most commonly 10 days. The idea is that, by abstaining from processed foods, you can give your body the time it needs to remove toxins and replenish nutrients.

Did the trend of juice cleanses start recently?

Juicing has been around for centuries, but first started to gain widespread popularity in the 1970s and 1980s when infomercials, books, and magazines were published on the topic[1]. However, the popularity of juicing has definitely peaked over the last few years, with recent research and health trends suggesting that it could hold powerful healing powers.

If I want to start, how can I be successful?

A juice cleanse is usually pretty easy the first day. So long as you have some tasty recipes, it’s easy to get through. However, after two or three days, things start to get difficult. You’d do anything for a greasy cheeseburger or sweet bowl of ice cream.

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If you want to be successful with juicing, there are some rules you should follow. First off, it’s always a good idea to have a partner[2]. This could be a friend at work, a significant other, a sibling, or anyone who will hold you accountable and keep you motivated.

Secondly, remove as many temptations as possible. This may mean clearing out your pantry and refrigerator, or not taking a certain route home from work if it means passing by lots of fast food restaurants.

The third tip is to pamper yourself in other areas. For example, you might want to go and get a manicure one day after work. Not only will this make you feel good, but it’ll keep your mind off food.

What benefits do I get from a juice cleanse?

Besides sounding trendy and cool, what are the benefits of a 10-day juice cleanse? One of the first things you’ll notice – starting on day two – is that you just feel better. You’ll wake up with more energy, won’t feel sluggish, and may even feel physically better if you suffer from chronic pain. A lot of people actually discover that they have some sort of food allergy that had previously gone undiagnosed.

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Another benefit of juicing is that you’ll quickly lose any water weight you’ve been carrying around. It’s not uncommon for people to lose three to five pounds in just a couple of days.

Are there any possible side effects?

A 10-day juice cleanse doesn’t come without side effects. According to researchers[3], some of the potentially negative symptoms associated with juicing include a lack of focus, caffeine withdrawal, lightheadedness, digestive issues, loss of health muscle mass, and even minor depression. Most people only experience a couple of these symptoms at a time, and they don’t tend to last for very long.

Here are 3 sample recipes you can try before fully committing to a cleanse.

Not sure juicing is right for you? Check out the following three sample recipes to see just how tasty it can be:

1. Green Juice

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    A lot of people like this Green Juice recipe, which includes ingredients like parsley, spinach, lemon, pears, and celery. These fresh ingredients are designed to support bone health.

    2. Anti-Inflammatory Juice

      At the root of most diseases is inflammation. That’s why this recipe – consisting of celery, cucumber, pineapple, green apple, spinach, lemon, and ginger – is so good for you. It’s also tasty!

      3. Cellulite and Fat Killer

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        Trying to burn off some fat in addition to detoxing? This recipe – which includes ingredients like grapefruit, lemon, limes, pineapple, and ginger – will have you on the right track in no time at all.

        Also, you might want to consult your doctor before starting the cleanse.

        A 10-day juice cleanse is an awesome way to detox your body and lose weight. However, before starting any cleanse like this, make sure you seek out your doctor’s advice and remember to return to a balanced diet afterwards.

        Reference

        [1]The Juicing Club: The history of juicing
        [2]Juicing For Health: Tips For a Successful Juice Fast
        [3]Eat This, Not That!: 27 Things a Juice Cleanse Does to Your Body

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        Last Updated on August 15, 2018

        7 Amazing Things That Will Happen When You Do Plank Every Day

        7 Amazing Things That Will Happen When You Do Plank Every Day

        Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

        Video Summary

        Why is it important to train up our core strength?

        There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

        This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

        Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

        In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

        One Exercise, multiple benefits

        There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

        By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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        When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

        Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

        In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

        What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

        What will happen when you start doing planks every day

          1. You’ll improve core definition and performance: 

          Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

          • Transverse abdominis: increased ability to lift heavier weights.
          • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
          • Oblique muscles: improved capacity for stable side-bending and waist-twisting
          • Glutes: a supported back and a strong, shapely booty.

          2. You’ll decrease your risk of injury in the back and spinal column

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            Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

            Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

            3. You’ll experience an increased boost to your overall metabolism

              Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

              4. You’ll significantly improve your posture

                Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                On top of everything, someone with good posture looks better, healthier, and more confident.

                5. You’ll improve overall balance

                  Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                  6. You’ll become more flexible than ever before

                    Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                    7. You’ll witness mental benefits

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                      Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                      How to hold a plank position

                      1. Get into pushup position on the floor.
                      2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                      3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                      4. Your head is relaxed and you should be looking at the floor.
                      5. Hold the position for as long as you can.
                      6. Remember to breathe. Inhale and exhale slowly and steadily.
                      7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                      Watch the video if you have any doubt!

                      Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                        How to improve your plank time gradually

                        1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                        2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                        3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                        Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                        Who Should Be Cautious Doing The Plank?

                        You need to be cautious doing Planking exercises if any of these risks apply to you:

                        • Prolapse
                        • After prolapse surgery
                        • Pelvic pain conditions
                        • Weak or poorly functioning pelvic floor muscles
                        • Previous childbirth
                        • Overweight

                        Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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